11 29 16

A. AMRAP [3] @ 0:00
21 OHS (95/65)
21 OTB Burpees
Max Cal Row

 

B. AMRAP [3] @ 6:00
18 OHS (115/80)
18 OTB Burpees
Max Calorie Row

 

C. AMRAP [3] @ 12:00
15 Overhead Squats (135/95)
15 OTB Burpees
Max Calorie Row

 

D. AMRAP [3] @ 18:00
12 Overhead Squats (155/105)
12 OTB Burpees
Max Calorie Row

 

E. K-HSPU or Push Press (bar or DB) – choose:
3×18, 4×15, 5×12, 6×9

 

Save the date! CFRTP Holiday Party is Dec 10th!

 

December 3rd, 4th: Commemorate your dedication!

 

Ladies Night Social: Dec 3rd, 5PM